Time: 8:00 and 8:30
Location: Field House

WOD

1 round Tabata sprints
1 round Tabata squats, rest position is in the squat position

CrossFit Local has invited us to participate in a WOD Saturday April 9th at 2pm. They are hosting the WOD as a qualifier for the 2011 CrossFit Games, so members of other CrossFit affiliates from the area will be coming to compete. They have offered us the chance to send some of our members to participate (but not officially compete). This is an awesome opportunity to not only do a work out in a real CrossFit gym setting, but also to see some CrossFit competition! Please contact Aubrey Armento at .(JavaScript must be enabled to view this email address) if you are interested!

Time: 8:00 and 8:30
Location: Field House

WOD
AMRAP in 20 minutes (As many rounds as possible)

Level 2
15 thrusters
10 push press
50 m crabwalk
15 sit ups
50 m lunges

Level 1
10 Thrusters
5 Push press
50 m crabwalk
15 situps
50 m lunges

Time: 8 and 8:30 pm
Location: Eddie Smith Field House

WOD: Ultimate Frisbee WOD: Part 2

Similar to Last Monday's WOD, we will be doing 20 minutes of sprints and have various lifts integrated throughout. In contrast with last week's workout, we will be doing exercises involving dumbbells, including thrusters, squat-tuck jumps, dumbbell swings, and one-arm snatches.

Hey Everyone,

As we are all aware of our Tar Heels will be playing in the Elite 8 on Sunday so because of that we will be canceling the WOD. Cheer those Heels onto victory, and we'll see you on Monday!

Time: 8 and 8:30 pm
Location: Eddie Smith Field House

WOD: AMRAP 20 minutes
20 PushUps
20 Squats (Weighted)
20 Dumbbell Swings
20 Shoulder Presses
20 Snatches

Get ready for a WOD that will test your physical strength and endurance, it is sure to be fun and I look forward to seeing you out there.

Time: 8:00 and 8:30 PM
Location: Field House

Level 3: 4 rounds
Level 2: 3 rounds
Level 1: 2 rounds

20 tuck jumps
20 dumbbell rows
20 weighted squats
20 lemon squeezers
20 thrusters

Time: 8:00 and 8:30 PM
Location: Field House

Level 3
Run stadium
80 squats
70 situps
60 burpees
50 dumbbell swings
40 clapping pushups
Run stadium

Level 2
Run stadium
70 squats
60 situps
50 burpees
40 dumbbell swings
30 pushups
Run stadium

Time: 8:00 and 8:30pm
Location: Eddie Smith Field House

WOD: Ultimate Frisbee Themed AMRAP
In 20 minutes, AMRAP of:
1 perimeter, consisting of sprints, jogs, squat jumps, backward runs, and more.

Time: 5 pm
Location: Eddie Smith Field House


WOD:
10 Suicides with 10 thrusters before each suicide
10 pushups every minute

Time: 8.00 and 8.30pm *****************************************************NEW TIME!!
Location: Eddie Smith Field House

5 pushups, 10 situps, 15 squats = 1 round.

WOD: for time,
10 rounds
run a mile
5 rounds

"Don't paint a dirty car." (on hiding poor form with more weight and/or speed) -Coach G

This is one of my favorite crossfit WODS that I do frequently on my own time, so come out and try it! I know it's that night where we all love to go out but if you come the 8pm WOD you're done by 8.30, home by 8.45, and out having fun by 9.30:)

NEW TIME: 8:00 and 8:30 PM
Location: Field House

Level 3: 20 minutes
Level 2: 15 minutes
Level 1: 12 minutes

AMRAP 20 minutes:

60 squats
50 sit ups
40 pushups
30 dumbbell swings 20 thrusters
10 burpees
Run 200

NEW TIME: 8:00 and 8:30 PM
Location: Field House

Run 800 + stadium
50 dumbbell snatches
Run 400 + stadium
35 dumbbell snatches
Run stadium
20 dumbbell snatches

Time: 8:00 and 8:30 PM
PLEASE NOTE THE TIME CHANGE
Location: Eddie Smith Field House
WOD:
20 Minutes for Distance. The athlete will perform the prescribed exercises every 30 seconds and then proceed running.
8 Pushups
8 Squats

Hey Everyone,

Thank you for your participation in this program and for your continued support. We as a club could not be happier than we are with our members, y'all. I would like to make two important announcements. We will hold no workouts due to Spring Break till Monday, March 14th. We will have 2 WOD's one 8 pm and one at 830 pm. Please come to the 8 and 830. We in a move to better serve you have decided to make this change. Further the 830 WOD will be considered the advanced WOD and the 8 pm will be one more geared towards people who need to learn about CrossFit fundamentals. I hope that all of you enjoy your break and come back refreshed and ready to kill these last two months of WODs.

Best,

CrossFit Team